How Much Sleep Do You Need by Age?

Sleep needs change throughout life. Here are the evidence-based recommendations from the National Sleep Foundation for every age group.

Quick Reference

Age Group	Age Range	Recommended Sleep	Sleep Cycles
👶 Newborns	0–3 months	14–17 hours	9–11 cycles
🍼 Infants	4–11 months	12–15 hours	8–10 cycles
🧒 Toddlers	1–2 years	11–14 hours	7–9 cycles
🎨 Preschoolers	3–5 years	10–13 hours	7–8 cycles
📚 School-Age Children	6–12 years	9–11 hours	6–7 cycles
🎧 Teenagers	13–18 years	8–10 hours	5–6 cycles
🎓 Young Adults	18–25 years	7–9 hours	5–6 cycles
💼 Adults	26–64 years	7–9 hours	5–6 cycles
🧓 Older Adults	65+ years	7–8 hours	5 cycles

👶

Newborns

0–3 months

14–17 hours

9–11 cycles

Sleep is distributed throughout the day and night in short bursts. REM sleep is critical for rapid brain development.

→No set schedule needed — feed and sleep on demand

→Safe sleep environment is the priority

→Cycles are shorter (~50 min) than adults

🍼

Infants

4–11 months

12–15 hours

8–10 cycles

Sleep consolidates into longer nighttime stretches plus 2–3 naps. Circadian rhythm begins to develop around 3–4 months.

→Establish a consistent bedtime routine

→Watch for sleep cues (eye rubbing, yawning)

→Naps are essential — don't skip them

🧒

Toddlers

1–2 years

11–14 hours

7–9 cycles

One afternoon nap is typical. Total sleep supports language development, emotional regulation, and physical growth.

→Consistent bedtime between 7–8 PM

→Nap transition from 2 naps to 1 around 12–18 months

→Avoid screens before bed

🎨

Preschoolers

3–5 years

10–13 hours

7–8 cycles

Naps may continue until age 5. Sleep supports memory consolidation and emotional learning critical at this developmental stage.

→Bedtime routine of 20–30 minutes

→Quiet time if child no longer naps

→Consistent wake time helps regulate schedule

📚

School-Age Children

6–12 years

9–11 hours

6–7 cycles

Sleep deprivation in school-age children directly impacts academic performance, attention, and behavior. Most children this age need more sleep than they get.

→Aim for 9.5 hours (6 cycles + buffer)

→No screens in the bedroom

→Consistent school-night bedtime is critical

🎧

Teenagers

13–18 years

8–10 hours

5–6 cycles

Puberty shifts the circadian rhythm 2 hours later — teens are biologically wired to sleep and wake later. Early school start times conflict with this biology.

→7.5 hours minimum (5 cycles)

→Avoid caffeine after 2 PM

→Weekend sleep-ins of >2 hours cause "social jet lag"

🎓

Young Adults

18–25 years

7–9 hours

5–6 cycles

The brain continues developing until age 25. Sleep is essential for memory consolidation, emotional regulation, and the cognitive performance that determines early career trajectory.

→7.5 hours (5 cycles) is the sweet spot

→Consistent sleep schedule improves academic and work performance

→Avoid all-nighters — they impair performance for 2+ days

💼

Adults

26–64 years

7–9 hours

5–6 cycles

Most working adults are chronically sleep-deprived. Research shows workers sleeping under 6 hours earn significantly less than well-rested peers due to reduced cognitive performance.

→7.5 hours (5 cycles) is optimal for most

→Protect sleep during high-stress periods

→Sleep deprivation compounds — catch up on weekends is only partially effective

🧓

Older Adults

65+ years

7–8 hours

5 cycles

Sleep architecture changes with age: less deep sleep, more frequent awakenings, earlier natural wake time. Total sleep need doesn't decrease significantly, but sleep quality often does.

→Maintain consistent sleep and wake times

→Limit naps to 20–30 minutes before 3 PM

→Exercise regularly — it improves sleep quality significantly

🌙

Find Your Perfect Sleep Time

Now that you know how much sleep you need, use the calculator to find the exact bedtime or alarm time that completes full 90-minute cycles.

Open Sleep Calculator →